Your inner dialog is the self-talk that you carry with you throughout the day. It has the power to lift you up and carry you through challenging times or to pull you down and make you feel like any challenge, no matter how small, is unsurmountable. Learning how to change your inner dialog to include more positive and encouraging words and phrases can shift your state of mind and eliminate stress.Negative inner dialogs often create a self-fulfilling prophecy. When you look for the worst, you can easily find it.
Positivity and optimism can also be self-fulfilling prophesies. Wouldn't you rather have things work out for the best? Practicing these mantras to increase positive thinking will make you feel better and your positive outlook will rub off on the people you interact with.
Practicing Positive Mantras & Affirmations
Mantras and affirmations are statements that you repeat to yourself. Practicing positive mantras and affirmations when you’re feeling stressed out can help you to feel grounded and reframe your state of mind. Focusing on the positive will reduce the stress you’re feeling about any situation.
You can say these mantras and affirmations to yourself any time or anywhere. Some people find it helpful to say their mantras in the morning shower so they can start the day off in a positive frame of mind. Others turn to them when they’re waiting in line at the supermarket. You don’t have to have a special time or place to work on reinforcing a positive mind frame.
Here are a few sayings you can repeat to yourself when you’re stressed out. You may find that phrases resonate for you or at different times.
“Nothing lasts forever. Not the good, and not the bad.”
“Happiness is a choice, not a condition. I choose to be happy.”
“Tomorrow is a new day.”
“I am calm, cared for, and connected.”
“This is not a punishment but a journey to success.”
“I can take things one day, or one hour, at a time.”
“Worrying will not change the outcome of this.”
“This will pass, but the world will be slightly different.”
“I believe in my ability to get through tough times.”
“I will not stress over things I cannot control.”
“All we can do right now is the absolute best with what we have right in front of us, one step at a time.”
Pay Attention to the Words You’re Using
“I’m stuck at home” carries a much different sentiment than “I’m safe at home”. Being mindful of how you frame your situation will change how you feel about it. Pay attention to when you’re using negative words and try to reframe the situation to a more positive one.
When you start to listen to your own inner voice and actively work to make it more positive, you will notice your stress level decreasing and your outlook improving. Instead of focusing on the economy, think about why businesses are closed right now.
Our government cares deeply about our people and are prioritizing protecting the health of all who live here.
Be Careful About Feeding Negativity
Sharing jokes, memes and content that is focused on the negative aspects of curfew and COVID-19 can make you feel worse about the situation you are in. This is true for content that's putting down others and for self-depreciating humour. Instead of spreading negative focused content, focus on sharing positive stories and gratitude.
Not Having a Drink After a Hard Day
Alcohol is a depressant. While alcohol is sometimes portrayed as a way to relax and unwind, the reality is that consuming alcohol can shift the hormonal balance of your brain. Long-term alcohol consumption can lead to medical and psychological problems and increase the risk of developing alcohol use disorders.
In extreme cases, alcohol consumption can increase tension within your home. The World Health Organization (WHO) have linked excessive alcohol consumption as a contributing factor for many instances of intimate partner violence.
Talk to Someone
There is help available if you need someone to talk to about your stress, anxiety, or if you're not feeling safe in your own home.
If you’re experiencing high stress levels and need to talk, caring professionals are here for you. Call 1-800-534-6463 (MIND) Monday to Friday, 9am to 5pm to talk to our Mental Health Hotline.
For critical services, including child protection and domestic abuse, by the Multi-Agency Safeguarding Hub (M.A.S.H), call 1-800-534-2273 or 945-0545 or email MASH@gov.ky.